Powerbuilding Back Workout for Strength & Aesthetics | Reuben Brooks

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Get bigger and stronger at the same time. Powerbuilding combines the best parts of powerlifting with bodybuilding to increase strength and build an aesthetically pleasing physique.
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Warm-Up
1. Lateral Band Walks
2. Monster Walks
3. Leg Swings

Treat your body like a finely-tuned machine with this highly effective and efficient 10-minute warm-up!

Powerbuilding Back Workout for Strength & Aesthetics
1. Deadlift: 5 sets, 8-10 reps
2. Straight-arm pull-down: 3 sets, 12-15 reps
3. Seated machine row: 3 sets, 10 reps
4. Cable curl: 3 sets, 15 reps
5. Banded barbell curl: 3 sets, 12 reps (last set to failure)

| What is Powerbuilding? |
Powerbuilding is the simple but dramatically effective combination of the lifting styles specific to powerlifting and bodybuilding. Let’s run through two quick definitions of each.

Powerlifting
A simple definition of powerlifting is the use of high muscle tension to successfully transport a heavy load. More specifically, the focus is usually on measuring your bodily output during three compound lifts: the squat, bench press, and deadlift. Train to maximize one-rep performance in these three big lifts, and brutal strength is yours.

Bodybuilding
Let’s also condense bodybuilding into a single, simple sentence: getting as big and lean as possible while maintaining bodily symmetry. That’s fair. Aesthetics rule the roost here. Lifting rep ranges are in the moderate-to-high range—usually at least 8—but possibly up to 15 or more. Conditioning and diet strategies mitigate fat gain and carve out a statuesque physique.

Why Combine Them?
Traditional training periodization models imply that low-rep and high-rep training can’t cohabitate a single training block. But in actuality, successfully squatting or deadlifting with a wheel-packed bar creates an internal environment that’s advantageous for hypertrophy. The nervous and endocrine systems become electrochemical muscle-building catalysts, increasing the amount of stress the body accommodates during subsequent high-rep bodybuilding training.

Many lifters attempt to have it all by focusing on maximal strength development early in the year, while transitioning to hypertrophy training as the year progresses. This certainly works, but intermediate to advanced lifters benefit greatly from concurrent size and strength stimuli to optimize growth. Otherwise, strength gains fade as the training year progresses.

Want to get big, strong, and cut? Try Mike O’Hearn’s Power Bodybuilding training program ( Part bodybuilding, part powerlifting Mike O’Hearn’s “power bodybuilding” training concept builds muscle, strength, and overall fitness all at the same time.

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00:00 – Intro
02:05 – Warm-Up
04:05 – Powerbuilding Workout
06:30 – Outro

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